Mediterranean Vegetable Stew
- Makes 6 servings (about
1 cup stew per serving).
1 Tbsp. olive oil
1 large onion, chopped
1 cup low-sodium vegetable broth (low-sodium chicken broth may
be substituted for a non-vegetarian dish)
1/2 tsp. chili powder, or to taste
1/4 tsp. ground cloves
1 tsp. cumin
1/2 tsp. cinnamon
1/2 tsp. ground paprika
1/2 tsp. ground turmeric
1/2 tsp. ground cardamom
(or substitute 1 1/2 Tbsp. curry powder for spices from chili
powder through cardamom)
1 lb. (2 cups diced) small butternut squash, peeled, seeded,
cut into ½ cubes
1/4 cup raisins
2 carrots, cut into 1/4 inch slices
3 cloves garlic, minced
1 large zucchini, halved lengthwise, cut into 1/4 inch slices
1 (15-oz) can garbanzos, drained
1/4 cup pitted black olives, halved
3/4 tsp. salt
1/2 tsp. white or black pepper
1/4 cup chopped fresh parsley, divided
1-2 Tbsp. fresh lemon juice
3 cups cooked brown rice (whole-wheat couscous may be substituted)
Heat oil in a large pot over
medium-high heat. Add onion. Cook until translucent, about
2 minutes. Add broth. Reduce heat to medium-low and simmer,
stirring frequently, about 20 minutes.
While broth is simmering, combine
spices in a mixing bowl then stir them into pot. Add butternut
squash, raisins, carrots and garlic. Cover and continue simmering
until vegetables are tender, about 25 to 30 minutes.
Add in zucchini, garbanzos,
olives, salt and pepper. Re-cover and continue to simmer until
zucchini is tender, an additional 10 to 12 minutes. Stir in
2 tablespoons parsley and lemon juice.
Place warm rice uniformly on
large serving platter (or individual plates). Spoon the stew
over bed of rice. Garnish with remaining parsley and serve.
Per serving: 300 calories,
6 g total fat (1 g saturated fat), 54 g carbohydrate, 11 g protein,
9 g dietary fiber, 464 mg sodium.